Thread: Proper bulking macronutrient split

choose watever ratio suits ur budget, body type, activity level best. But u dont need more than 20% protein realy.

Would this work for lean gains?
45% carb/35% protein/ 25% fat? on 2500-2600 calories a day?

Ignore the Ratio. Get in Adequate Protein, adequate fats, and fill the rest with Good carb choices.

There is no specific caloric intake that is defined for everyone. That is something you need to figure out. Start at 15-17 cals/lb of bw and monitor for a couple of weeks too see progress. If your weight doesn't change up cals by 10%, and monitor again.

So 1.5g protein per pound, .5g fat per pound and then fill the rest with carbs?

Also does that mean I should take in the same amount of calories per a day or should I calorie/carb cycle on my off days (just by removing my PWO meal)

Originally Posted by friedrice683

So 1.5g protein per pound, .5g fat per pound and then fill the rest with carbs?

Also does that mean I should take in the same amount of calories per a day or should I calorie/carb cycle on my off days (just by removing my PWO meal)

If u folow the 1.5g of protein per pound and .5g of fat per pound ul end up with the macros looking something like this 50/20/30 being carbs /protein /fat, which is fine.
Your split 45/35/25 sums to 105%..

Uh if I used the 1.5g protein per pound and .5g fat per pound I would end up with around 35% protein and only 23% carb and 42% carb...

And yeah I added up wrong lol sorry

If I can put my 2 cents in.. I used the 40/40/20 rule... sometimes it was more protein than carbs, but pretty close. and it worked great for me!

The way I do it is I figure out a goal/target calorie count for each day, lets use 2000 calories as the example since it's nice and even.

I like to have around 1.5g protein/lb bodyweight, so at ~160lbs I eat 220g or so of protein (just a bit less than 1.5g/lb) which is 880 calories.

I also believe in doing the 20% of calories from fat, meaning I need 400 calories from fat each day, or 44-45g of fat.

The total of the protein and fat calories comes to 1280, so we just subtract that from 2000 and come to 720 calories from carbs, or 180g of carbs.

Totals out to:
220g protein
44-45g fat
180g carbs

Just an example of how I come up with my numbers, might or might not work for you.

So it's alright to have more protein than carbs when bulking?